✔ Prime your brain, heart & lungs, muscles & joints for harder work,
✔ Remove inflammation & remove annoying aches & pains,
✔ Drive up feel-good endorphins,
✔ Balance hormones influencing your best emotions,
✔ Support your best fat-burning metabolism,
✔ Tune up your best spinal/ postural balance,
✔ Influence best food selection, naturally,
✔ Support your best-recharging sleep,
⁍ A daily 20-30 minutes of rhythmic & continuous (R&C) action for 7 days (150 mins),
⁍ Never exceeding 'your' 80% of your maximum sustainable effort (see below),
⁍ Start the first 5 minutes at your 60% of max effort,
⁍ Once starting, don't stop,
⁍ The action is up to you; walking, jogging, riding, swimming, x-trainer, rower etc,
⁍ Finish with the self-adjusted spinal balance resistance routine (3 mins),
⁍ Don't hold stretches,
⁍ While it's likely possible; DO NOT exceed 30 mins of R&C training per day, for now,
⁍ While mornings are better, diarise around your lifestyle commitments.
80% of 'your' maximum sustainable effort should feel like this;
⁍ You could easily push harder, and go for longer,
⁍ You're well short of that burning feeling in your muscles and lungs,
⁍ You call still hold a comfortable conversation while on the go,
⁍ Your heart rate, breathing rate & body temperature returns to 'normal' shortly after finishing.
⁍ A more accurate (Heart-rate-based) formula is listed in the Action Planner below.
Again, while I'm aware you can likely push over 'your' 80% effort threshold, given you're here to recharge your aerobic health, only, and not to represent Australia, you should know topping the 80% rule will typically result in;
⁍ While you may well feel good for 90 minutes after the session, you'll likely be exhausted, mentally & physically for the rest of the day, which;
⁍ Will typically influence poor food choices - usually high-carb sweeter options, and distort your ideal meal volume,
⁍ Open up the risk of injury - calf's & Achilles tendon strains tend to head the list,
⁍ Lower your immune strength often leading to upper respiratory illness,
⁍ 80%> effort evening sessions usually throw out sleeping routine - hyperactive nerves & higher body temperature typically take longer to settle,
⁍ You might find you have little communicative energy, particularly later in the day.
NOTE - The output, holding 'your' 80% Rule, eg; speed, is irrelevant using this program. The output, at one's 80%, is purely individualised.